AuthorColeman Lawhon, Mason Caudle and Reid Nail |
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Week 210/1/2021 This is the first week of athletic goal training, our progress, what all group members have achieved or gained starting off the training. Reid and Mason have football everyday and they lift weights and work on speed everyday. Coleman has worked out at home and at Torque to get stronger and to increase his vertical. Coleman: This week has been a productive week and I think I have achieved a lot. I have been working out and trying to increase my vertical early so I can beat out my group members for my goal. I researched a little bit to see what workouts or drills I could do to increase my vertical and leg strength all together. I made a list of workouts that I can do. I have done these workouts for 2 days this week and I have worked out at the gym by doing full body workouts to increase my strength. From now to the end of the 12 week period I plan on doing the workouts to increase my vertical 2-3 times a week and I plan on going to the gym 2 days a week to work on full body strength. The list of workouts that I thought will help the most for my goal are- 30 seconds Squat Jumps x3 30 seconds Broad Jumps x3 30 seconds Lateral Skater Jumps x3 Jump rope 1 minute x3 40 calf raises w/weight x3 12 Lunges w/weight x4 12 Split Squat Jumps w/weight x4 I am going to be consistent with this so I can win this competition and reach my goal because a good vertical will help me with basketball and I will be able to dunk. Mason: This week I feel like I have been really productive in trying to achieve my goal. I researched what would be the best for getting faster and quicker feet. I then looked at the best types of workouts I could be doing to help exploding and overall leg strengthness. I made a list of each individual thing I need to be doing to help me gain speed and quickness so that I can accomplish not only my goal but to beat my partners to it. I plan on doing the following: Going to the gym 3-4 a week to gain good muscle strength and proper running form Weighted Sled pushes 50 yards x3 Long to slow runs 40 yards x3 Jump roping 200 x3 Ladder drills (down and back) x3 Weighted side throws x3 Weighted lunges (down and back) x3 I plan on being very consistent because as an athlete speed is essential. I plan to run a 40 yard dash in under 4.7 by the end of the project. Reid: This week, just like my peer’s week, was overall pretty productive. I researched exercises that would improve my squat strength and my bench press strength. I plan on alternating which exercise I try to improve each day. I made a list of the different exercises I will do. Day A(Bench Press): Normal bench press 12 reps x4 Incline bench press 10 reps x4 Barbell row 12 x4 Chest fly 8 x4 Dips 12 x4 Pull ups 12 x4 *May Substitute push ups or overhead press in for some exercises.* Day B(Back Squat) Normal back squat 12 x4 Weighted Lunges 12 x4 Weighted Split squats 12 x4 Goblet squat 12 x4 Barbell hip thrusts 10 x4 Romanian deadlifts 8 x4 *May substitute front squats or good mornings for some exercises.*
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Week 19/24/2021 This group consists of Reid, Coleman, and Mason and we thought of a good idea for genius hour that can help us with the project and our athletics but also have a little competition with it.
Coleman: I am going to work on my vertical over time and try and dunk because I play basketball and having a vertical is going to help me with dunking, rebounding, and finishing. Vertical is something that I really need to work on because I don't have the best vertical and it can get extremely better and that's what I plan to accomplish for this project. The way I am going to complete this is working my legs constantly and doing certain exercises. I am planning to do leg workouts 2-3 days a week and I will video myself doing a vertical jump at week 2, week 6, and week 12 so everyone can see my progress. My goal is to be dunking on a 10 foot rim before this project is over and try and get my goal done before my partners or competition. Mason: I am going to work on speed and agility over time. I want to do this because I play football and being fast and being able to cut and move around better the better off you will be. Speed is something I really need to improve because at my position I have to guard very tall and fast receivers. The way I plan on doing this is to start going through a speed program and seeing the best leg exercises that will build muscle in the right way. My goal is to run a 4.7 by the end of this project and to get my goal done first. Reid: I am going to work on my overall strength over the 12 weeks. I thought this was a good idea because this will help me in wrestling and football. Overall strength is extremely important in football and wrestling. The way I will do this is by working out multiple times a week and looking up different exercises to figure out what the best way to get stronger. My goal is to increase my max in multiple different exercises by at least 20 pounds before my partners can reach their goal. |